Understanding Flat Feet and Their Impact on Your Spinal Pain & Posture
As an executive mum balancing work, family, and a million other tasks, your feet take a beating. Whether it’s standing for long hours in meetings, rushing between activities, or managing chores at home, your feet are constantly under stress. But did you know that flat feet or the lack of a proper arch could be contributing to not just foot pain but also issues in your knees, hips, and even your lower back? In this blog, let’s dive into how flat feet might be the hidden culprit behind your discomfort and what you can do about it.

Flat feet, also called pronated feet, occur when the arch of the foot is either minimally developed or completely absent. If you stand and notice that your feet are flat against the floor with no visible arch on the inner side, you may have flat feet. While it’s normal for babies to be born with flat feet, arches usually develop by the age of six. However, some adults lose their arches due to prolonged standing, obesity, injury, or other factors.

But why do flat feet matter? Your feet are the foundation of your body. When the arches are missing, the weight distribution across your feet becomes uneven, leading to a domino effect throughout your body. Flat feet can lead to many other problems, some of the common ones are:
  • Foot and ankle pain
  • Alter your walking pattern
  • Knee and hip discomfort
  • Contribute to lower back pain by affecting spinal alignment
Here are some signs that you may have flat feet:
Stand barefoot with your feet shoulder-width apart and check if the inner edges touch the ground completely.

Walk on a wet surface and observe your footprint. If the inner border is entirely imprinted, you likely have flat feet.

Inspect the soles of your shoes. Excessive wear on the inner side could indicate uneven weight distribution caused by flat feet.

While kids’ feet are more flexible and can adapt with proper intervention, adults with rigid flat feet can focus on relieving symptoms and improving function. Consider the following simple solutions for flat feet: 
Orthotics: Custom or over-the-counter orthotic insoles provide arch support and reduce stress on your feet and back.

Strengthening Exercises: Work on strengthening the intrinsic muscles of your feet and calves to improve balance and posture. If you are looking for simple solutions to foot and heel pain join my free community where I have done free trainings on this and other related topics.

Supportive Shoes: Choose shoes or footwear with adequate arch support and cushioning to prevent further strain on your feet and spine.

Here is a video on How do you know when to replace your shoes?



If you’ve been dealing with persistent back or foot pain, addressing flat feet could be a game changer. Remember, every small change you make to support your feet can have a big impact on your overall posture and energy levels.

Also, if you like this blog and want to be notified about new blogs as soon as they are published, subscribe to my mailing list below.

I would love to see you around the internet! For other places you can explore more about me: https://withswati.com/page/link

0 Comments

Leave a Comment

MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach and a Certified Posture Expert. I use my proven system to help mums of younger kids working in high-stress executive jobs manage their back, neck, and nerve pains, despite low energy levels and brain fog. I do all this without taking away a big chunk of their time out of their already busy day. This enables them to be more productive and capable professionals at work and guilt-free mums who can focus on their kids instead of always being distracted by pain. 



My passion for helping executive mums stems from my own experiences. I have been in the same boat and understand the frustration and helplessness of being in constant pain or being afraid to engage in activities due to the fear of pain. After two pregnancies in the span of three years and juggling my two kids, housework, and a demanding job, I was constantly in pain. The weight gain from motherhood added extra stress to my already overburdened spine and joints. I was stuck in a vicious cycle of weight loss and spinal/nerve pain that I just couldn’t break free from.

On top of the physical pain, I also suffered from adrenal fatigue. I often felt exhausted, waking up groggy even after a full night’s (10 to 12 plus hours!) sleep, and struggled with low energy levels and brain fog. Simple tasks became challenging, and I found myself forgetting things and unable to think clearly. It was incredibly frustrating and made it even harder to balance my professional responsibilities and family life.

My work involved long hours of standing during the day, prolonged hours on the laptop in the evening, and lots of running around and rocking my kids to sleep in between. Despite my knowledge and expertise in pain relief, I still found myself unable to escape the constant daily pain and fatigue.

Sitting at a desk job from 9 to 5, or longer, plus endless meetings that seem to go on forever. The frequent traveling, the uncomfortable hotel pillows that make it impossible to get a good night’s sleep—I’ve experienced it all. I remember not being able to share my discomfort at work because I felt like an imposter, talking about pain relief strategies and focusing on work while I was not able to achieve it myself. I didn’t disclose the extent of my pain and forgetfulness to my colleagues for years. Even though I loved my kids and my job, I couldn’t give 100% to either. The discomfort held me back from reaching my full potential, making me feel guilty as a mum and less productive at work. I felt like I was constantly running on empty, unable to catch a break from the pain and exhaustion.

finally got fed up after years of trying and decided to make a New Year’s resolution to get ‘healthy’ instead of focusing solely on my pain, fatigue, forgetfulness, and weight loss. When I shifted my focus to getting healthier by reducing the inflammation in my body and addressing my adrenal fatigue, the pain started to decrease, my energy levels and focus improved, and the pounds started shedding off too! That, of course, meant a happier spine, nerves, joints, and a happier me! Today, my neck, back, and nerve pain are down to zero, my knee pain has reduced by 75%, my brain fog has reduced drastically and my energy levels are higher than ever. I realized that I had been focusing on the wrong solutions for over a decade!

Now, my mission is to share my knowledge of pain relief and managing adrenal fatigue along with my personal experience with other mums, especially those with younger kids who work in high-stress executive jobs. My goal is to help you find lasting relief, boost your energy, and reclaim your life, just as I did. 

If you can relate to all this, you are not alone. As a mum, I have been there and done that—momma, I got you! I’ve helped hundreds of mums in this situation over the years find their solution to manage spinal and joint pains, low energy levels, and brain fog that hold them back. This enables them to feel confidently in control and empowers them to cultivate that confidence and productivity at work and enjoy being with their kids, to be able to run around with them without the fear of injury or pain.

Are you ready for this journey? Ask me how if you are curious.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

Contact

Copyrights © 2025 held by respective copyright holders, including Swati Prakash.